Quick 15 Minute Jump Rope Workout | RMHP Blog


Quick 15-minute Jump rope Workout desktop

Quick 15 Minute Jump Rope Workout

Fast Fat-Burning Jump Rope Workout


If you were in grade school the last time you jumped rope, it’s time to try it again!


Jumping rope is an excellent way to improve your cardiovascular endurance and coordination and burn fat. Try this quick jump rope workout -- you only need 15 minutes! Don’t worry about looking graceful and coordinated. You’ll be jumping like a grade schooler in no time.


Proper jump rope technique


If you need a refresher, keep these form tips in mind:

  • Hold your hands at your waist.
  • Use low jumps.
  • Absorb the impact of jumping by flexing your hips, knees, and ankles when you land.
  • Turn the rope by rotating your wrists not by moving your arms.


15 minute jump rope workout




Take time to warm up.

  • Jumping jacks, one minute
  • Shoulder and neck rolls, 30 seconds
  • Calf raises, 30 seconds
  • Forward fold, 30 seconds
  • Quadriceps stretch, 30 seconds each leg
  • Air jump rope (complete the motions of jumping rope, but without the rope), one minute


15 minutes of jumping rope:


Next you’ll rotate through four jump rope moves. Do each move 30 times, and get in as many sets of the four moves as you can in 15 minutes. Rest for 20 seconds between sets of the four moves.


1. Basic jump rope


Swing the jump rope overhead and jump when it gets to your feet. Remember, you don’t have to jump high. Repeat for 30 jumps.


2. Alternate foot jump


This movement will have you looking as though you’re running in place. When you jump, land first on your right foot. Swing the rope overhead again, jump, and then land on your left foot. Repeat for 30 jumps, 15 on each foot.


3. Jump Rope Ski jumps


Watch the video above to learn how to complete a ski jump with a jump rope (the ski jump move begins near the 17 second mark). Repeat for 30 total jumps.


4. High-step jump


The final move is similar to the alternate foot jump, but this time you’re going to lift your knee so it forms a 90 degree angle with your hips. It might take some time to get the motion down, so go slow until you’re feeling coordinated.


Cool Down:


It’s always wise to cool down after your workout. Stretch out your calves, hamstrings, quadriceps, arms, and anything else that feels tight before moving on with your day.